By: Derek Wellock

Due to customer feedback over the last 6 months about wanting some open gym time to be able to work on weakness and get some extra time in, on August 1st we implanted our open training program. I want to take my blog opportunity to further explain the open training program and how you can benefit from it.

Unlike open gym, which is what you would experience at a globo-gym. Open training is a way to take advantage of the knowledge and experience of the Double Edge staff in order to improve weaknesses, recover from an injury, or train for a specific event. First, you can use this open training as open gym time to work on your own accessory movements, but at Double Edge we strive to provide you the best possible coaching. With your open training membership you will get access to an ever growing library of training and accessory programs that you can follow and subscribe too. With this, you will get help and guidance from a coach. It is how you can make the best use of your time in the gym.

What else can open training be used for? You can use this if you are hurt or injured. Coach Joel and myself are building rehabilitation and modified programs for individuals to do when they get injured. Injury is an inevitable part of life, especially an active life. With almost any injury most the time you can still do something to maintain your health and strength, it just might need to be modified. We can now offer you some templates to help you through these injuries. If you get injured don’t think you need to quit; think about contacting me so we can help you recover and feel better quicker.

Another benefit of open training is if you are training for an event that needs specified training. We are a Welded gym and we are specialized in GPP (general physical preparedness). This is the base of fitness and it gives you the ability to accomplish tasks in the real word. If you are training for a triathlon, bike race, or to climb Mount Everest we can now supplement your Welded training with specific training for your event.

If you have questions on open training or a specific program and how it works, feel free to reach out to me at any time. Contact me at [email protected]. We want to provide you the best possible experience.

 

Group Class Workout

 

Warm Up: 25/20 Cal, 20 KBS Russian, 15 Goblet Squats, 15 Pushups, 1 Min Goblet Squat Hold

Finish with: 20 leg swings, 20 scorpions, 15 PVC PT, GM

 

Strength: Front Squat

2×4 @75%, 1×3 @80%, 1×2 @85%, 1×6 @70%

Every 1:45  Lean: No Strength

 

Metcon:

 

Welded

20 Min EMOM

5 Thrusters 95/65

5 Burpees

 

*Complete thrusters and burpees every min.

 

Adv: Bar Facing Burpees

 

Welded Lean

4 Rounds (30 Min Time Cap)

0.6/0.4 miles Bike

20 Weighted lunges 35/25

30 Ab Mat Sit ups

40 Double unders

 

Cash out:

40 DB Snatches (50/35)

30 Burpees

 

Mobility Of the Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position

 

Skills:

Hamstring accessories
Sled pulls